What seafood does not have high cholesterol?

November 3, 2025 •

4 min read

While some foods have a reputation for being high in cholesterol, recent research shows that dietary cholesterol has a relatively small impact on blood cholesterol for most people. This means that many seafood options are perfectly healthy to include in your diet, even for those watching their cholesterol levels.

Quick Summary

An updated understanding of dietary cholesterol reveals that many seafoods, particularly those low in saturated fat, are beneficial for heart health. Lean fish and certain types of shellfish offer essential nutrients and omega-3 fatty acids that can help manage and even lower blood cholesterol levels, especially when prepared healthfully.

Key Points

Saturated Fat is the Real Culprit: The amount of saturated fat, not dietary cholesterol, has a more significant impact on blood cholesterol levels for most people.
Omega-3s are Highly Beneficial: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which actively work to reduce triglycerides and improve cholesterol ratios.
Lean Fish are Safest: Options such as cod, haddock, and tilapia are very low in both fat and cholesterol, making them safe for people closely monitoring their intake.
Shellfish is Not Off-Limits: Despite being higher in dietary cholesterol, shellfish like shrimp and lobster are low in saturated fat and can be part of a heart-healthy diet when eaten in moderation.
Preparation is Key: Avoid frying and instead opt for healthier cooking methods like baking, grilling, poaching, or steaming to maximize the health benefits of seafood.
Variety is Best: Incorporate a mix of both oily and lean fish to ensure a wide range of nutrients and reduce mercury exposure from any single source.

Understanding Dietary Cholesterol vs. Saturated Fat

For years, health guidelines focused on limiting dietary cholesterol, but modern research emphasizes that saturated and trans fats have a much greater effect on raising blood cholesterol levels. Seafood, for the most part, is low in saturated fat, making it an excellent protein source for a heart-healthy diet. The key is choosing the right types and preparing them in a healthy manner, such as baking, grilling, or poaching, rather than frying.

Heart-Healthy Fish Rich in Omega-3s

Omega-3 fatty acids, found abundantly in certain fish, are known to reduce inflammation, lower triglycerides, and may help increase "good" HDL cholesterol. The American Heart Association recommends eating at least two servings of fatty fish per week for heart health. Some of the best options include:

Salmon: A top source of omega-3s, salmon is also rich in vitamin D and B vitamins. A 100-gram serving of raw salmon contains around 60mg of cholesterol but is low in saturated fat.
Sardines: These small, oily fish are packed with omega-3s, calcium, and vitamin D. They are a staple of the heart-healthy Mediterranean diet.
Mackerel: This fatty fish provides a high concentration of omega-3s, making it excellent for supporting heart health.
Herring: Similar to sardines and mackerel, herring is another omega-3 powerhouse that can contribute to lower cholesterol levels.
Trout: With a good balance of omega-3s and low saturated fat, trout is a great choice for managing cholesterol.

Low-Cholesterol Lean Fish

Lean fish are generally lower in calories and fat while still providing high-quality protein. These are often considered some of the safest options for those strictly monitoring their cholesterol intake. Some popular lean fish include:

Cod: A very lean fish that can be prepared in many ways, like baking or broiling.
Haddock: Similar to cod, haddock is a white fish with low fat content.
Tilapia: A mild-flavored, lean fish that is a good starting point for people who aren't avid seafood eaters.
Flounder: A flatfish that is very low in saturated fat and cholesterol.

The Truth About Cholesterol in Shellfish

Shellfish, such as shrimp and lobster, have historically been given a bad rap due to their higher dietary cholesterol content. However, this narrative is misleading because they are extremely low in saturated fat. The American Heart Association now lists shrimp as a food that can be included in a low-cholesterol diet, provided it's not fried. Some of the best shellfish options include those that are both low in cholesterol and low in saturated fat.

Seafood Comparison Table


Seafood Type	Total Cholesterol (per 100g, raw)	Saturated Fat (per 100g, raw)	Primary Health Benefit
Salmon	~60 mg	Low	High in Omega-3s
Sardines	N/A (high in Omega-3s)	Very Low	Excellent source of Omega-3s, Calcium
Cod	N/A (very low cholesterol)	Low	Lean protein, low fat
Tuna (Canned in water)	~42 mg	Low	Omega-3s, convenient protein
Clams	~30 mg	Very Low	Low in both fat and cholesterol
Mussels	~28 mg	Very Low	Low in both fat and cholesterol
Shrimp	~189 mg	Very Low	High in protein, low saturated fat

How to Prepare Low-Cholesterol Seafood

The preparation method is just as important as the seafood itself. Frying seafood in unhealthy fats can negate the heart-healthy benefits. Instead, opt for these cooking methods:

Baking: A simple and healthy way to cook fish fillets with minimal added oil. Season with herbs, lemon, and spices for flavor.
Grilling: Great for salmon, trout, or lean white fish. Grilling adds a smoky flavor without adding significant fat.
Poaching: Gently cooking seafood in a liquid like water or stock results in a tender, moist texture.
Steaming: Excellent for preserving the natural flavor and nutrients of seafood like shellfish or delicate fish fillets.

Creative and Healthy Seafood Recipe Ideas

Salmon Tacos with Pineapple Salsa: A quick and flavorful meal combining omega-3 rich salmon with a fresh, fruity salsa.
Seafood in Filo Baskets (Low Fat): This recipe uses baked filo pastry for a crunchy texture with a filling of prawns, scallops, and lean white fish in a creamy (yet low-fat) sauce.
Brazilian Fish Stew: Use a lean white fish like cod or snapper for a hearty, flavorful soup with spices and canned tomatoes.
Charred Shrimp and Quinoa Bowls: Combine grilled shrimp with pesto and quinoa for a light and healthy dinner.

Conclusion: Enjoying Seafood for a Healthy Heart

Gone are the days when all seafood was viewed with caution due to its cholesterol content. The modern understanding of nutrition recognizes that low saturated fat content and beneficial omega-3 fatty acids make most seafood an excellent choice for a heart-healthy diet. By choosing lean or oily fish like cod, salmon, and sardines, and preparing them healthfully, you can enjoy delicious meals while actively supporting your cardiovascular health. Even shellfish like shrimp can be enjoyed in moderation. Always focus on your overall dietary patterns and consult a healthcare provider for personalized advice. Heart UK provides additional resources on managing cholesterol through diet.

Frequently Asked Questions

Yes, shrimp is higher in dietary cholesterol compared to many other seafoods, but it is very low in saturated fat. Because saturated fat has a greater impact on blood cholesterol, experts now consider shrimp a healthy food choice when eaten in moderation, especially if it's not fried.

Oily, fatty fish are best for lowering cholesterol because they are rich in omega-3 fatty acids, which reduce triglycerides and may increase good HDL cholesterol. Top options include salmon, mackerel, and sardines.

Yes, canned tuna is an excellent choice, especially if packed in water, as it is low in fat and provides beneficial omega-3s. Light tuna is often recommended as it is lower in mercury than albacore.

No, you don't need to avoid all shellfish. Many types, such as clams, mussels, and scallops, are low in both cholesterol and saturated fat. The important thing is moderation and healthy preparation methods.

To keep cholesterol low, you should bake, grill, poach, or steam seafood. Avoid deep-frying, which adds unhealthy fats. Use healthy seasonings like herbs, spices, and lemon juice.

You should limit seafood that is high in both cholesterol and saturated fat, or prepared in unhealthy ways. Some sources also suggest limiting certain shellfish like squid, shrimp, and lobster if you have very high cholesterol, mainly due to the TMAO content in some varieties, but this is a point of debate and moderation is key.

The American Heart Association recommends eating at least two servings (about 8 ounces) of non-fried fish per week, especially fatty fish like salmon or mackerel, to benefit your heart health.